How My Slipped Disc Was a Wake-Up Call for My Body and Mind

Last year in August, I landed my first job and I was pretty excited about it. It was in the field of my interest and I was so sure about it that I started crying out of overwhelming dreams. As a middle-class child, I had always dreamt of moving to Bangalore and pursuing my goals. When I saw that dream finally coming true, I couldn’t contain my emotions.

I negotiated for three months of remote work, which went smoothly. However, one day, I received a call informing me that I was required to report to the office in Bangalore.

I was super excited and immediately started packing my bags. As I was moving almost 1600 km from my home, I had to I had to gather all the essentials: clothes, medicines, footwear, homemade snacks, and more. Meanwhile, I spent time with my family, playing badminton, going out with my childhood friends, and enjoying my mom's delicious food.

I decided to take my parents along with me to Bangalore since they had never flown in an aeroplane before. To surprise them, I booked tickets, and we were all thrilled. We landed in Bangalore, and the weather, as usual, was perfect. I watched my parents’ dream come true, which made me incredibly happy.

It was all good until the second day when I started feeling a lot of pain in the lower back, radiating directly to the toes. I couldn’t move. My parents were shocked and scared, and I was in tears, unable to handle the pain. We quickly scheduled a doctor’s appointment, though the doctor arrived an hour late. Sitting on a chair was extremely painful for me.

Soon the Dr. came and I received some life-altering news: I had a slipped disc. I had no idea how much this diagnosis would affect my daily routine, mindset, and overall lifestyle. Suddenly, the act of sitting—something we all take for granted—was a challenge, with strict instructions not to remain seated for more than 20 minutes at a time. What initially felt like a physical limitation eventually turned into a transformative experience that impacted not just my body, but my mental well-being too.

Let me take you through how this journey taught me some valuable life lessons and helped me regain control over my health.

The Wake-Up Call: Realizing the Impact of My Lifestyle

Before my slipped disc diagnosis, I had a fast-paced lifestyle. Like many of us, I spent hours working at my desk, sitting for long periods without taking enough breaks, and often neglecting my posture. When the back pain started, I dismissed it, thinking it was just another consequence of a sedentary routine.

But it wasn’t. The pain became so intense that I finally sought medical advice, which led to the discovery of a slipped disc. It forced me to confront my unhealthy habits and make serious changes.

The Road to Recovery: Building New Habits

My recovery plan included several crucial elements that gradually restored my physical health while improving my mindset.

1. Stretching Every Day I learned quickly that mobility is key to healing. Each morning, I would start with gentle stretches focusing on my back and legs. These exercises loosened up the muscles around my spine and eased the tension in my lower back. While the stretches were basic, the consistency made all the difference. Over time, my flexibility improved, and the stiffness I had grown accustomed to started to fade.

2. Hydration Is More Important Than I Realized Drinking 4 litres of water a day became a daily ritual. Hydration is critical for maintaining the health of the spinal discs, which rely on fluid to stay flexible and resilient. Before my diagnosis, I had underestimated how much water influenced not just my energy levels, but also my recovery. Drinking enough water helped me stay refreshed and assisted in reducing inflammation, speeding up my healing process.

3. Yoga and Physiotherapy: The Power Duo While stretching helped with mobility, yoga and physiotherapy became the pillars of my recovery. Yoga, particularly gentle poses, allowed me to improve my core strength and spinal alignment without putting unnecessary pressure on my back. Yoga also taught me mindfulness, a tool I used to stay calm and patient throughout the healing process.

   Physiotherapy, on the other hand, gave me targeted exercises to strengthen the muscles around my spine. My physiotherapist helped me relearn how to move in ways that didn’t strain my back, like how to lift, bend, and even sit properly. This retraining was essential for preventing future injury.

4. 20-Minute Movement Rule One of the most surprising changes I had to make was limiting my sitting time. I was instructed not to sit for more than 20 minutes at a time. It forced me to break up my day into segments, which was tough initially. But in hindsight, it was a blessing. These breaks became mini resets, not just for my back but for my brain too. I found that after getting up and moving around for a few minutes, I returned to work feeling refreshed and more focused.

   Although my pain was classified as moderate, I couldn’t imagine the struggles of those with more severe cases. But with mindfulness and the right approach, I learned that anything is achievable.

Despite my physical limitations, I didn’t let it stop me. I even went on a solo trip to Udaipur, where I met new people and realized that challenges shouldn’t prevent you from enjoying life. You simply need to find ways to keep moving forward.

Mental Health Transformation: Learning Patience and Resilience

The physical healing process took time, and with that came the need for patience. This journey wasn’t just about getting rid of pain; it was about adopting a mindset of self-care and discipline. I realized that it wasn’t enough to just “fix” the issue temporarily—I had to maintain these new habits to prevent future problems.

Yoga helped me reconnect with my body and taught me the value of stillness. In a world that’s always rushing, being forced to slow down was a gift in disguise. I started practising meditation and became more mindful of my movements, diet, and posture throughout the day.

And how can I forget the patience level of some of my friends and sister's. Though they knew I was going through a tough time, they were always kind and supportive. Living away from family while managing this condition was difficult, but having the right people around made a huge difference💗.

The New Normal: Life After Recovery

After months of dedicated yoga, stretching, and physiotherapy, I began to feel like myself again. My back healed, and I felt stronger than before, both physically and mentally. I still follow many of the habits I picked up during recovery: daily stretches, hydration, and regular breaks to move around.

The most valuable lesson I learned? You cannot separate physical health from mental well-being. My injury forced me to take better care of myself in ways I hadn’t before, and for that, I am grateful. What initially seemed like a setback was a wake-up call to take control of my health, listen to my body, and find balance in my everyday life.

This experience has impacted my professional life, but now I’m back, determined, and ready for new opportunities as a frontend developer. I specialize in React.js, Next.js, Tailwind CSS, and responsive designs.

You can view my portfolio here: sneha-farkya.vercel.app.

If you have an opportunity, my DMs are open. Feel free to reach out!

I hope this blog reaches to anyone who's suffering and needs the courage to face it. Remember, there is nothing you can't do with the right will. Just don't lose hope🌻!